Honey-Mustard Glazed Chicken & Roasted Baby Potatoes
Eighty grams of carbohydrates on one plate. Most of it from half a pound of baby potatoes and two sliced carrots — both roasted at 220°C in a honey-mustard-garlic glaze that turns sticky and caramelized where it catches the heat. The chicken breast is a small portion, just 84 grams, coated in the same tangy-sweet marinade before everything goes into one baking dish for twenty minutes.
This is a vegetable-forward dinner that gets its substance from root vegetables and its flavor from what happens to honey and mustard in a hot oven. 565 calories, 10 grams of fiber from the potatoes and carrots, and five minutes of hands-on work before the oven does the rest.
Ingredients
- baby potatoes 0.5 pound
- carrots 2
- chicken breast 3 ounces
- garlic 1 clove
- olive oil 1 tablespoon
- honey 2 tablespoons
- yellow mustard 1 teaspoon
- water 1 tablespoon
Method
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Preheat the oven to 430°F (220°C).
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Wash the baby potatoes, pat them dry and cut them in half. Wash the carrots and slice them. Arrange the baby potatoes, carrots and chicken breast in a baking dish.
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Crush the garlic and mix it with the oil, honey, mustard and water. Pour the marinade over the ingredients in the baking dish, ensuring the carrots, potatoes and chicken are coated. Season with salt and pepper.
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Place the baking dish in the center of the oven and bake for 20 minutes.
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Serve on a plate.
Slice the carrots no thicker than half a centimeter. Thinner pieces expose more surface area to the oven's heat, which breaks down the plant cell walls that normally trap beta-carotene. Researchers in 2024 showed that baking carrot pieces at this temperature released nearly nine times more total carotenoids for absorption — and the olive oil in the glaze provides the fat that carotenoids need to reach your bloodstream.
Behind this recipe
Is 84 grams of chicken breast enough protein for dinner?
The full plate delivers 26 grams of protein — not just from the chicken. Potatoes contribute several grams per serving, and the combined ingredients add up to 18.4% of calories from protein. If your daily target needs more per meal, this pairs well with Greek yogurt or cottage cheese on the side.
Can I use Dijon mustard instead of yellow mustard?
Yes. Dijon is sharper and more pungent than yellow mustard, so the glaze will have more bite. If you find it too strong, reduce the amount by half or add an extra teaspoon of honey to balance the sharpness.
Do the potatoes need to be baby potatoes?
Baby potatoes roast evenly when halved because their size is consistent. Regular potatoes work — cut them into similar-sized pieces, roughly 3 centimeters, so they cook at the same rate as the carrots and chicken breast.
